Streamlining in Breast Stroke 3300m 5/9/16

Warm up

2/3/4 x 100 FC 1’45”/1’30”/1’15”

4/5/6 x 50m FLY 1’05”/55”/45”

4 x 50m BR 1’10/1’05/1’

Main

8x 10m Streamlining BR starts

4 x 25m BR pulls under water (5-8 pulls)

4 x 25m BR K on pool floor, knees close 1’10”

4 x 50m BR K 12-15 Kicks per length 1’15”

4 x 50m 2K/1pull streamlining 1’05

4 x 50m BR pull FC K 4 second glides 1’

4 x 50m BR pull FLY K work on power in the pull, keeping the arms tight and head steady, gain height in the pull for an effective undulation and glide In the stroke. 1’

4 x 150m (50 K/50 pull/ 50 full stroke) 3’30”/3’20/3’10”

Cool down

Sculling races: head first/ feet first/ head first on front/ head first arms above head back